KM'c Black Irish Bastid 3.0

Training Over 35 Lifter
463

Happy belated birthday!! And by belated I mean super, duper early!

lol! I live in an old school Italian neighborhood, we still got OGs patrolling the corners from 4am til 10am and then they go to their respective social clubs.

Lovin the bee keeping btw. I’m into hydro/aquaponics…for sustainable living and stuff. I created an aquaponic garden out of a filing cabinet, but I couldn’t find a water drum to fit in it. When I finally get my house on ocean parkway I’m going to have my own chickens too!

Training is looking good. I love that BB complex.

Sorry about that ankle. I hope its getting better!

464

Hi Macshy I think I know where you live Its still pretty OG out there.
Ocean parkway- is that how you roll?

used to love to run or skate along ocean parkway its nice in spring

Ankle is lame - its a long term series of bad sprains then never healed
its pain in the tibila or fiblia? the outside the ankle bone.

my chiro recently left the area- but got a good recommendation for a new one who also does ART
I need to set something up.

Training Lower 6.10.11
pvc and lx ball at home
5 minutes eliptical
a bunch of shuttle sprints

a ton of mobility

power snatch bar x5,65x5,95x5

A OH squat 95x5,95 3x10 yay

B Zercher 135x8,225x5,275x3, 315x1,1,1 all uglee

C Air humps 135x10,225x6, 135 5x10

D db snatch 70x5,80x5 90x3,3,3

Notes
too hot.
all kinds of disorganized and lacking focus
zerchers seemed to hurt more then usual
and looked a mess
OH squats finally coming back the 1 set of 10 was a struggle

Air humps the vid is of the 1st set- then I moved myfeet in allot closer and got
a better hump.

there you have it one more bullshit session

shaky ass zerchers

and some air humps with not enough hump

465

Too hard on yourself bro, your all banged up and it still was a good session, cant see the vids at work.

466

[quote]Mascherano wrote:
I’m into hydro/aquaponics…for sustainable living and stuff.

[/quote]

The high-school science project I chose was on hydroponics. Used a windshield washer pump for irrigation. A green thumb compadre!

KM, always interested in what you are doing in here. Sucks about the ankle.

467

[quote]Mascherano wrote:
When I finally get my house on ocean parkway I’m going to have my own chickens too!
[/quote]

Now don’t get me started on keeping chickens. One of my favourite subjects after sheep and pigs!

Are the air humps your secret weapon to win the race to 500?

Hope the ankle gets better soon.

468

Yay for better humps! Sometimes you just need to find the right position giggity

469

thank you all for the healing thoughts.

Thanks Matty- how is the move going?

Git thanks for stopping in

FB shhhh they are a secret- actually they are awesome
great way to target the glute and ham

Niki I am all about the superior position

rained all weekend
ate to much

Bees looked good
looks like they accepted the queens,
got stung 4 times in the left hand it swelled up
and has a good enough bloat to take off the wedding ring.

some bw stuff tonight

all for 5x

pushup x 20
bw squat x 25
ab wheel x10

will catch up on you peeps tommorrow

470

getting stung doesn’t sound cool.

But having your own honey does!! Your disorganized, un-focused day is still pretty good. Sometimes, it’s all about just showing up.

471

I bet Zerchers at 315 hurt. Thats good lifting regardless of how you felt.

472

Slow and steady broheim, took a day off to get some more crap packed…

473

it helps to do some strong “imagining” with the humps…

mine include grabbing Maschy by that curly pony tail and…
wait what?!? :wink:

do it like ya mean it K.

474

MinM thank you showing up is a good start

Joe usually I suck it up, they just crushed my elbows
I might actually buy a bar pad for these and air humps

Matty thanks man, Packing is a pain the best part-
throwing mad shit out.

Nlmainy- exactly!!! ‘do it with feeling’
Dr. Mashcerano provides such great motivation
I think I like the leg brace too

playing phone tag with this ART chiro type.
not sure if our schedules will work

6.13.11
lower

PVC , LX ball and mobility at home

5 minutes elliptical
a bunch of shuttle sprints
more mobility a million toe plate pushes for shit ankle

full on cleans 95x5,135x3 185 x2

A OH squat 65 2x10,95x10 135 3x3
B front squat 185 5,225 2x3, 245 5x2
C BSS pair db’s 30x12,40x10,50x10,60x8,70x6 front foot on 45 plate
D Leg press worked up to 8 plates ps x 10
E big circuit of seated ham, good girl bad girl seated calves
F spread eagle sit up + 25 plate 4x10

Notes.

this day got silly-
cleans- full on, pull from floor full on squat catch.
holy crap I have not done this in , who knows.

OH squats you can see the last set in the vid- crazy lack of stability.
made the front squats a deload- nothing happening here but crap

Bulgarian splits love these - 70’s way too heavy

Leg press - people really do these?
just a reminder why I don’t do these.

other shit - other shit.
would have done leg extensions but strangely - they are the only leg work to ever bother my knees
imagine that.
that and really if I did leg presses and leg ext I should just cut off a foot or something.

amazing lack of stability and some crazy knee wobble
maybe its the angle of the camera?

and the last set of dubs at 245 form fell apart.

475

I had heard that leg extensions are the worst for your knees, the OH squats looked good didnt see any real knee wobble the last rep looked like you lost your footing. Speaking of footing, no chucks, are those soccer cleats?

Isnt the leg press boring as shit? Still rocking 8 plates per side is bad ass though.

476

Love the foot stomps.

And you’re killing me with the 8pps on the leg press.

477

Matty thanks video looks like my left knee is caving badly
I lost the bar and had to catch it or bail

Ddot thanks man i love the foot stomps too
8 plates is relative this one has two loading positions
I did it to se if i liked it or not it’s unomfortsble the load is every where but the legs

478

good stuff. leg extensions hurt my knees. I don’t know any big squatters that do them. leg presses are good if you use them right, don’t be a dbag, which you aren’t. Bolton (Andy, not Michael) does them for leg drive in his pull.

479

you are totally killing it, kdog! I am trying to steal some of the prehab/warmup/recovery stuff from some recent articles, did some 1-leg unweighted air humping from a bench today. For such a large fellow, I seem to be lacking in proper trunk. getting some trunk gotta help with the squat…

480

One thing I miss the most about commercial gyms is the leg press, such a great finisher.

Do you like the air humps?

481

PeteS- thanks I think they are a good accessory if you get a decent ROM
I will admit they are kinda painful the squat machine is is better

and I always cringe when I think of leg ext

MJ thanks man I feel its killing me!

while not encouraging larger strong types to take up ballet
a little goes along way- Tate always talks about incorporating
two to three different mobility ‘moves’ for a few minutes
vs a 25 minute warmup

the Tony G is mad article has some good stuff
as does yoga for big bastards.

Dday thanks- and yes I do like the air humps
Dacharming albino was a fan too when that article first came out
I think you can load them up for ME or just for some good hip glute ham rep work

training 6.14.11

totally cramped for time
stiff from yesterday too

pvc and lx ball at home

mobility stuff including
lytp face pulls pushups clap pushups scap pushup

A1 NG pullup +25 x5, +45 8x3 +1 set x5 so ? 29 +45 I think
A2 med ball slam 10x10

B1 meadows rear delt swing 4x20
B2 db flat bp 80x8, 90 4x6

C db curl to press 25 3x12

Notes-
upper back all stiff- glutes too from BSS yesterday

I had a super time crunch to get in and get swole and get out

some poor older woman collapsed in the gym it was super hot
I had a kid stay with her while I got some help.
geez talk about slow moving

pullups vs ball slams fun fun fun
kept the reps small

Flat bp actually getting somewhere not sure where.
rear delt swings uhm this meadows guy is smart.

curl to press- inflation

ok thanks for reading
will try to catch up later on.

482

Played around with the air hump thing tonight, actually like them other than smashing the frank and beans. Gotta sit up all the way before rolling the bar down.

Good session especially for being cramped for time. Hope the old lady was ok?